Support
Front sole; back knee and instep.
Enter
- From Downward Dog, step one foot forward between your hands.
- Lower your back knee and rest that instep on the floor.
- Adjust your stride, positioning your front knee over your ankle.
- Face your pelvis forward and lift your torso.
- Inhale; raise your arms apart with your palms facing each other.
Hold
- Press through your front foot and back instep.
- Engage your abdomen.
- Lift your chest with your shoulder blades supporting your back.
Exit
- Exhale; lower your torso and place your hands beside your foot.
- Tuck your back toes; lift your knee and return to Downward Dog.
- Repeat with your other leg forward.
- Breathing
- Breathe continuously while holding the pose.
- Gaze
- Look up without compressing the back of your neck.
- Duration
- One minute per side; five breaths per side.
